Weight / Fat loss

OK, that's good to hear.

I run a fair bit, commute to work on my bike and go for a bigger ride at the weekend, and go to the gym to do weights about 3 times a week... so am burning through a lot of fuel. I'm nearly 6ft 1inch and weigh just under 10 stone (63kg i think?), want to gain about half a stone at least.

I've upped my general food intake by around 20% in the last month (whilst trying not to just eat crap) but it's made no difference so far, I know the key to building muscle rather than fat is protein, so shakes seems the only way forward, can't just eat a piece of chicken in the middle of the morning at my desk!

Sounds a lot like my lifestyle in terms of exercise. Make sure you load some caleries before running/cycling etc, and replace them after. Doing this without ruining my body's ability to 'run on empty' is the tricky bit for me. I'm not keen on the idea of teaching my body to only run or cycle when its getting quick fuel from energy drinks.

I guess if you're doing it right it'll take a while.